If you’ve ever felt that telltale burning sensation in your chest after a large meal or a night of spicy foods, you’re far from alone. More than 60 million Americans experience heartburn at least once a month, and about 15 million deal with it daily [1].
And while heartburn, acid reflux, and GERD are often lumped together, they actually aren’t the same thing. Knowing the difference, and what to do about it, can help you get to the bottom of what’s going on deeper in your digestive system so you can finally experience long-lasting relief.
As you read, I’ll share tools and products I use with my clients and with my own family to support these strategies. Some links may be affiliate links, which means I may earn a small commission if you choose to purchase through them, at no additional cost to you. And in some cases, you may receive exclusive discounts. I only recommend what I trust and use with my clients and family.
The Difference Between Acid Reflux, GERD, and Heartburn
Acid reflux, GERD, and heartburn are closely related, which is why people often use the terms interchangeably. But understanding which one you're experiencing can help clarify what's actually happening in your digestive system.
Acid reflux is the occasional backflow of stomach acid into the lower end of the esophagus (the tube that connects your mouth to your stomach). This happens to most people from time to time, especially after a big meal or when lying down too soon after eating.
GERD (Gastroesophageal Reflux Disease) is when acid reflux becomes chronic and frequent. We're talking about symptoms happening more than twice a week, often damaging the lining of the esophagus and, over time, leading to scar tissue or narrowing of the esophagus. GERD is essentially acid reflux that's become a persistent problem.
Heartburn is actually a symptom of both acid reflux and GERD. It's that burning sensation you feel in your chest or throat when stomach acid touches the sensitive tissues of your esophagus.
Think of it this way: acid reflux is the action, GERD is the chronic condition, and heartburn is what you feel when it happens.
Signs and Symptoms of Acid Reflux and GERD
Acid reflux and GERD can cause the classic burning sensation of heartburn, but symptoms can also show up in your throat, mouth, lungs, and even your teeth.
When acid reflux becomes frequent, the symptoms can range from uncomfortable to disruptive.
Here are the most common signs to watch for:
- Burning pain in the chest: Usually felt in the center of the chest, right behind the sternum. This often happens after eating and may worsen when you bend over or lie down.
- Sour or bitter taste in the mouth: Caused by stomach acid creeping upward, sometimes leaving a lingering taste even hours after meals.
- Regurgitation: A sensation of acid or partially digested food coming back up into your throat or mouth (AKA your food pipe). Many describe it as “burping up” acid.
- Pain that worsens when lying down: Because gravity is no longer keeping stomach contents in place, symptoms can flare up at night or after reclining.
- Chronic cough or constant throat clearing: Stomach acid irritates the back of the throat, often mimicking allergy or sinus issues.
- Globus sensation (a feeling of a lump in your throat): Often described as the feeling that something is stuck even when you can swallow normally, it’s caused by acid irritation in the upper esophagus or throat.
- Hoarseness or voice changes: Particularly noticeable in the morning, as acid exposure overnight can inflame the vocal cords.
- Persistent sore throat: A throat that feels raw or irritated for weeks without the typical signs of a cold or infection.
- Dental erosion: Acid can wear down tooth enamel over time, leading to sensitivity or increased cavities, often first noticed by a dentist.
- Chest pain that mimics heart problems: While GERD-related chest discomfort is not from the heart itself, any new chest pain should be medically evaluated to rule out cardiac causes.
- Difficulty swallowing or sensation of food “sticking”: Repeated acid exposure can inflame or narrow the esophagus, making it harder for food to pass.
- Shortness of breath or asthma-like symptoms: Acid that reaches the airways can trigger coughing, wheezing, or a tight chest. This is sometimes mistaken for asthma.
- Bloating and feeling overly full quickly: Caused by delayed stomach emptying or excess pressure in the digestive tract, which can worsen reflux.
Many people are surprised to learn that what they thought was allergies, asthma, or even dental issues can actually trace back to GERD.
What Causes Acid Reflux?
Acid reflux occurs when the lower esophageal sphincter (LES), the circular muscle at the bottom of the esophagus, doesn't function properly. This muscle acts like a one-way valve, allowing food into your stomach but preventing stomach acid from flowing back up into your esophagus. But with acid reflux, the LES malfunctions for some reason.
Here are the root causes of acid reflux we often see in functional medicine:
Low Stomach Acid (Hypochlorhydria)
Low stomach acid, also called hypochlorhydria, can interfere with normal digestion and may contribute to digestive symptoms associated with reflux.
Most people assume that reflux is simply about having too much stomach acid. But in many cases, the real problem is the opposite: not enough acid to properly break down food.
Research indicates that in older adults, conditions such as H. pylori infection or atrophic gastritis are common and can reduce acid production. [2] This creates a domino effect:
- Food sits in your stomach longer because there's not enough acid to break it down properly
- Food starts to ferment, creating gas and bloating
- The pressure from bloating pushes whatever acid you have up into your esophagus
- You experience heartburn, but the real problem is too little acid, not too much
A couple of at-home tests can offer clues about whether low stomach acid may be contributing to your acid reflux.
The Betaine HCL challenge at-home test involves taking betaine hydrochloride with meals and monitoring symptoms. A warming or burning sensation can indicate that you've reached or exceeded the amount of supplemental acid you tolerate, while the absence of discomfort is sometimes used by functional practitioners as a clue that stomach acid may be low. [3]
The baking soda test uses the reaction between baking soda and stomach acid to give you another clue about how much acid your stomach may be producing. First thing in the morning, before eating or drinking anything, mix 1/4 teaspoon of baking soda into 4-6 ounces of cold water. Drink it, start a timer, and pay attention to how long it takes you to burp.
How it works: Baking soda reacts with the hydrochloric acid in your stomach and produces carbon dioxide gas, which causes you to burp. If you don't burp within 3 to 5 minutes, it may suggest that your stomach isn't producing enough acid. [4]
Neither of these at-home methods can definitively diagnose low stomach acid on its own, so think of the results as clues you can use alongside your symptoms and other testing. If your results suggest low acid, especially if you're also experiencing reflux, bloating, gas, or feeling overly full after meals, consider speaking to a medical professional.
H. Pylori Infection
Helicobacter pylori (H. pylori) can alter stomach acid production and damage the stomach lining, which can affect digestion and contribute to upper GI symptoms.
H. pylori is a bacterium that can live in your stomach lining. Approximately 44% of Americans carry it, often without even knowing [5]. This bacterium is a frequent driver of chronic acid reflux symptoms.
H. pylori can:
- Reduce stomach acid production by up to 95% [6]
- Damage the protective lining of your stomach
- Create chronic inflammation
- Contribute to both acid reflux and stomach ulcers
This bacterium is particularly sneaky because it actually thrives in low-acid environments. So while it's reducing your acid production, it's creating the perfect conditions for itself to multiply, and for you to experience reflux symptoms.
SIBO
SIBO can increase gas and pressure in the digestive tract, which may contribute to reflux symptoms in some people.
Small Intestinal Bacterial Overgrowth (SIBO) happens when bacteria that should stay in your large intestine migrate to your small intestine.
This creates:
- Excessive gas production that creates upward pressure
- Bloating that pushes acid up toward your esophagus
- Poor nutrient absorption that weakens your digestive system
- Increased pressure on the LES (the muscle that's supposed to keep acid in your stomach)
Research shows that up to 50% of people with GERD also have SIBO [7]. The bacteria produce gases, such as hydrogen and methane, which build up pressure in your digestive tract. This pressure has to go somewhere, and unfortunately, it often pushes stomach acid up into places it doesn't belong.
Food Sensitivities and Triggers
Certain foods can trigger acid reflux by relaxing the LES, increasing temporary acid production, causing inflammation in the digestive tract, and/or slowing gastric emptying. All of these reactions make it easier for acid to move upward into the esophagus, which is what produces the burning sensation and discomfort.
Common triggers include:
- Spicy foods that irritate the esophageal lining
- Citrus fruits and tomatoes (high in natural acids)
- Chocolate (contains compounds that relax the esophageal sphincter)
- Caffeine and alcohol
- Fried and fatty foods that slow digestion
- Dairy products, especially if you’re lactose intolerant
- Gluten, particularly in those with sensitivity
- Carbonated beverages, which expand the stomach and increase internal pressure, forcing acid upward
- Garlic, which can relax the LES and increase gastric irritation in sensitive people
- Onion, which can trigger reflux due to its high fermentable fiber content that increases gas
- Peppermint, which relaxes the LES and allows acid to escape more easily
These foods may only be problematic because your digestive system is already compromised. With adequate stomach acid and proper digestion, many people can tolerate these foods without issue.
Your triggers may be different, which is why paying attention to what you eat and when symptoms appear can be more useful than eliminating every common reflux trigger at once.
Hiatal Hernia and Mechanical Issues
A hiatal hernia occurs when part of your stomach pushes up through the diaphragm into your chest cavity. This can happen because of age-related weakening of the diaphragm, increased abdominal pressure (from obesity, pregnancy, or chronic coughing), or physical strain.
This anatomical change can interfere with the barrier that normally keeps stomach contents from moving back into the esophagus.
A hiatal hernia can:
- Disrupt the normal function of the LES
- Allow acid to reflux more easily into the esophagus
- Create chest pain that can mimic heart problems
- Cause chronic cough and breathing difficulties
About 60% of people over 50 have some degree of hiatal hernia [8]. While small hernias might not cause symptoms, larger ones can significantly contribute to GERD. The hernia essentially creates a “pocket” where acid can collect and more easily splash up into the esophagus.
Poor Digestive Motility and Vagus Nerve Dysfunction
Your vagus nerve regulates stomach acid production and controls gut motility (the movement of food through your digestive system). Healthy motility helps move food through the digestive tract at an appropriate pace.
When it's not working properly due to stress, inflammation, or other factors:
- Food moves too slowly through your system
- The LES doesn't close properly
- Your stomach doesn't empty efficiently
- Stomach acid production becomes irregular
This nerve dysfunction is often overlooked but can be a major contributor to reflux symptoms. The vagus nerve is responsible for the “rest and digest” response. And when it's impaired, your entire digestive process suffers.
Toxin Burden and Sluggish Liver Function
When your liver is overwhelmed with processing toxins, medications, and other substances, it can't produce enough bile. Bile plays an important role in breaking down and absorbing dietary fats, so changes in bile production or flow can affect digestion.
This leads to:
- Poor digestion that causes food to sit in the stomach longer
- Increased pressure in the digestive tract
- Backup of digestive contents that can reflux upward
- Impaired nutrient absorption that weakens digestive function
Your liver and digestive system work together intimately. When one is struggling, the other inevitably suffers too.
Other Underlying Digestive Issues
Your digestive system is like a connected highway: when there's a traffic jam or roadblock anywhere along the route, it can create backup problems elsewhere. Several digestive conditions can create the perfect conditions for acid reflux, including gallstones, pancreatic insufficiency, and bile reflux.
These conditions don't all cause reflux in the same way, but they can interfere with digestion or produce symptoms that overlap with acid reflux.
- Gallstones occur when bile (a digestive fluid made by your liver) hardens into small stones in your gallbladder, which stores the bile. These stones can block the normal flow of bile, leading to poor fat digestion and increased stomach pressure.
- Pancreatic insufficiency is when your pancreas doesn't make enough digestive enzymes to properly break down food. It reduces enzyme production, leaving food poorly digested and lingering in the stomach.
- Bile reflux occurs when bile (instead of acid) backs up into the esophagus, irritating the lining and mimicking acid reflux symptoms. This is often caused by gallbladder surgery, peptic ulcers, or certain medications that affect the sphincters between your stomach and small intestine.
Treating Acid Reflux, GERD, and Heartburn
The challenge with acid reflux is that multiple root causes can create similar symptoms, which is why a one-size-fits-all approach rarely works. To determine which factors are driving your specific case, comprehensive testing and a systematic approach are essential.
Some people have a single primary cause, such as an H. pylori infection, while others have multiple contributing factors, including low stomach acid, SIBO, and food sensitivities. This is why working with a functional medicine practitioner who can help identify your unique pattern is so valuable.
In Western healthcare, most doctors will simply prescribe proton pump inhibitors (PPIs) like omeprazole, esomeprazole, or lansoprazole. These medications block acid production in your stomach. Other medications include over-the-counter antacids (like Tums or Maalox) and H2 blockers (like famotidine/Pepcid). These can provide temporary relief by neutralizing or reducing stomach acid, but none address the underlying cause. Symptoms often return once you stop taking them. As you now know, acid reflux is often caused by low stomach acid levels. If that’s what’s actually creating your symptoms, reducing acid production even more won't solve the underlying issue.
Functional medicine takes a different approach. Instead of just suppressing symptoms, we focus on identifying and addressing the root causes of acid reflux and GERD. This method often provides lasting relief without ongoing medication.
So what does that look like?
Functional Lab Testing
Most conventional practitioners don't have access to or routinely recommend comprehensive functional testing. They typically order basic blood work or an endoscopy, then prescribe medications based on symptoms alone.
However, with functional health, we have access to specialized tests that conventional doctors rarely use, which can pinpoint the exact imbalances driving your symptoms:
Gut microbiome testing can reveal:
- H. pylori infection and antibiotic resistance patterns
- SIBO markers and specific bacterial overgrowths
- Digestive enzyme deficiencies
- Low bile output
- Inflammation levels and immune markers
- Beneficial bacteria imbalances
- Parasites or other pathogenic organisms
Food sensitivity testing can identify trigger foods that might be contributing to inflammation and REFLUX symptoms.
The Organic Acids Test (OATS) can reveal nutrient deficiencies, bacterial overgrowths, and metabolic dysfunction that may be affecting your digestion.
The goal of testing is to get concrete intel on what may be contributing to your symptoms so your next steps can be targeted to your individual results, not symptoms alone.
Curious about which testing is right for you at this stage?
Book a complimentary 20-minute call where we’ll help identify the appropriate test for your situation and also guide you through a personalized protocol based on those results.
Open Drainage Pathways
Your body has several pathways for eliminating waste and toxins: through your bowels, urine, sweat, breath, and lymphatic system. When these pathways are sluggish or blocked, toxins and inflammatory compounds can build up, making digestive problems like acid reflux worse. Think of it like a backed-up plumbing system. If the drains are clogged, everything upstream starts to overflow.
By opening these drainage pathways first, we ensure your body can efficiently eliminate the toxins and waste products that get stirred up when we address underlying infections and imbalances.
Support healthy bowel movements: Constipation keeps waste and toxins trapped inside your body. Ensure you have at least one well-formed bowel movement daily. This may involve increasing your fiber intake, adding magnesium, or addressing gut motility issues.
Enhance lymphatic drainage: Your lymphatic system acts as the body’s waste highway, collecting excess fluid, cellular debris, and immune byproducts and moving them out through your detox organs. Since your lymphatic system doesn't have a pump like your heart, it relies on movement and muscle contractions to circulate and clear waste from your tissues. Try dry brushing, gentle bouncing exercises, or lymphatic massage to help your body eliminate toxins.
Support liver detoxification: Your liver processes many of the toxins released when addressing infections. Milk thistle, dandelion root, and adequate hydration can help.
Support Natural Stomach Acid Production
If low stomach acid is part of the problem, the good news is that there are simple, natural ways to encourage your body to produce more on its own. These practices strengthen digestion at its foundation, allowing food to break down efficiently and preventing pressure from building up in the stomach.
Digestive bitters taken 15 minutes before meals can stimulate your body's natural acid production. Look for formulas containing gentian root, dandelion, or artichoke leaf, like BitterX.
Apple cider vinegar can temporarily provide acid while supporting your body's natural production. Try 1-2 tablespoons in water before meals.
Improve your meal practices:
- Chew your food thoroughly (aim for 30 chews per bite), which mechanically breaks food into smaller pieces and mixes it with enzymes in your saliva, making it easier for your stomach to process.
- Eat in a relaxed state, not while stressed or rushed. This activates your parasympathetic “rest and digest” mode so your brain signals your stomach to release acid and enzymes.
- Don’t drink large amounts of liquid with meals (it dilutes acid).
- Take time to smell and look at your food before eating, which primes your digestive system by triggering the cephalic phase of digestion, the stage where your body prepares to release stomach acid even before you take a bite.
These strategies are intended to support normal digestive function when low stomach acid is part of the picture. Because reflux can have multiple causes, increasing stomach acid won't be appropriate for everyone.
Address Infections and Imbalances
Gut microbiome lab testing can reveal specific infections and imbalances that are creating the perfect storm for acid reflux. Rather than guessing at what might help, testing shows us exactly which pathogens need to be addressed and which beneficial bacteria need support.
Our OPEN–CLEAR–REBUILD framework follows a specific order to effectively remove infections, toxins, and other pathogens that can create an environment primed for acid reflux.
- OPEN: We start by opening drainage pathways so your body can eliminate effectively.
- CLEAR: Then we gently draw out toxins and infections, such as H. pylori, SIBO, or yeast overgrowth, that drive reflux by increasing gas, pressure, and inflammation in the upper GI tract.
- REBUILD: Finally, we rebuild the gut environment with healthy bacteria, enzymes, and nutrients that strengthen digestion and reduce the chance of acid escaping into the esophagus.
When each step is done in sequence, your digestive system regains balance, the underlying drivers of reflux calm down, and you no longer need to rely on quick fixes that only mask the symptoms.
Targeted Supplement Support
Once we’ve identified the root causes through testing, supplements can be used strategically to correct imbalances, repair tissue, and support healthy digestion. These targeted tools can help restore proper function to your digestive system and reduce the pressure and irritation that cause acid reflux.
For low stomach acid, treatments can include:
- Betaine HCL with pepsin taken with protein-containing meals
- Digestive enzymes to help break down food
- Zinc and B vitamins, which are needed for acid production
For restoring the gut lining:
- DGL (deglycyrrhizinated licorice) helps heal and protect the stomach lining
- Zinc carnosine supports tissue repair and has anti-H. pylori properties
- L-glutamine provides fuel for intestinal cells
- Aloe helps maintain the integrity of the gut lining and promotes a balanced microbial environment in the GI tract
The specific supplements used should depend on what's contributing to your symptoms, which is why I prefer a targeted approach based on testing rather than blindly adding a long list of products to your routine.
For H. pylori support:
- Mastic gum has specific anti-H. pylori properties, which weaken the bacterium’s hold on the stomach lining and reduce its ability to survive
- Soothe the gut lining by introducing soothing herbal blends (like those found in GI Revive to calm inflammation and help dislodge H. pylori from its stronghold in the mucosa
- Add gentle digestive enzymes (like CT-Zyme) to improve the breakdown of proteins and reduce fermentation, creating an environment H. pylori doesn’t like
Note: If your gut test reveals high levels of H. pylori, I recommend treating it with antibacterial herbs for at least a month before adding Betaine HCL, as stimulating acid too early can aggravate irritation and worsen symptoms until the infection is under control.
For digestive support:
- CT-Zyme includes 11 digestive enzymes that help support efficient digestion, optimal nutrient absorption, steady energy production, and a resilient gut-immune system
- Magnesium helps relax muscles and supports healthy bowel movements
- 5-HTP can support serotonin production (most serotonin is made in the gut)
- Prokinetic herbs like ginger can help food move through the system
For inflammation:
- Omega-3 fatty acids reduce inflammation throughout the digestive tract
- Curcumin has powerful anti-inflammatory properties
- Glutathione supports antioxidant defenses, reduces oxidative stress in the gut, and helps calm inflammation while aiding tissue repair
Lifestyle Modifications
While medications and supplements can help, daily habits often make the biggest difference. The way you eat, move, sleep, and manage stress directly affects stomach pressure and how well your lower esophageal sphincter (LES) does its job. Small lifestyle shifts can significantly reduce reflux episodes.
Meal timing and positioning:
- Eat your largest meal earlier in the day when digestion is strongest
- Stop eating 3-4 hours before bedtime to allow proper digestion
- Stay upright for at least 2-3 hours after eating
- Consider smaller, more frequent meals if you have severe symptoms
Sleep position adjustments:
- Sleep on your left side, which can help prevent acid from flowing back up, as this position keeps the stomach lower than the esophagus
- Elevate the head of your bed 6–8 inches using blocks under the bed frame to harness the power of gravity to help keep stomach contents from washing back into the esophagus
- Use a wedge pillow if bed elevation isn't possible
Stress management for digestive health:
Since stress significantly impacts digestion and can worsen reflux, finding ways to downshift your nervous system is key. Stress reduces stomach acid production and weakens LES tone, making reflux more likely.
- Practice deep breathing exercises before meals to activate “rest and digest” mode
- Try humming, gargling, or singing to stimulate the vagus nerve
- Consider cold exposure therapy (like cold showers) to improve vagus nerve function
- Make mealtime a peaceful, phone-free zone
- Address chronic stress through counseling, meditation, or other stress-reduction techniques
Movement and exercise:
Gentle movement helps food move downstream, prevents pressure buildup in the stomach, and supports overall motility. Intense or poorly timed exercise, on the other hand, can make reflux worse.
- Take a gentle 10-15 minute walk after eating to aid digestion
- Avoid high-intensity exercise immediately after meals
- Practice yoga poses that support digestion (like child's pose or gentle twists)
- Try diaphragmatic breathing exercises to support vagus nerve function
Environmental factors:
Your external environment also influences reflux. Pressure around the abdomen and exposure to certain substances can weaken the LES and make symptoms flare.
- Avoid tight clothing around your waist that can increase abdominal pressure
- Don't smoke, as it weakens the LES
- Limit alcohol, especially wine and beer, which can increase acid production
- Be mindful of medications that can worsen reflux (like NSAIDs, some blood pressure medications, and muscle relaxants)
Your Roadmap to Lasting Acid Reflux Relief
If you're dealing with chronic acid reflux, GERD, or frequent heartburn, remember that these symptoms are your body's way of communicating that something deeper needs attention.
The conventional approach of simply suppressing acid production is like putting a piece of tape over your car's check engine light. The light stops flashing, but the underlying problem that caused it to turn on in the first place is still there, and often getting worse.
Remember, the goal isn't just to eliminate the burning sensation in your chest. It's to restore your digestive fire: that robust, efficient digestion that breaks down food properly, absorbs nutrients effectively, and eliminates waste efficiently.
When your digestive system is working optimally, you should be able to eat a variety of foods without fear, sleep peacefully without worry about nighttime reflux, and feel energized after meals rather than bloated and uncomfortable.
But reflux isn’t only about digestion. Chronic GERD can disrupt sleep, drain your energy, and cause throat irritation or coughing that affects your daily life. Left unchecked, it chips away at your overall quality of life. Addressing it at the root means more than easing heartburn; it means restoring comfort, energy, and confidence in your body.
Chronic acid reflux doesn't have to be a permanent fixture in your life. With the right approach, one that addresses root causes rather than just masking symptoms, many people find complete relief and restored digestive health.
Your digestive system has an incredible capacity for healing when given the right support. By working with your body’s built-in repair systems and correcting the true root causes, you can often resolve reflux naturally and permanently.
Ready to get to the root of your digestive issues and reclaim your comfort after meals?
Take Good Care,
Frequently Asked Questions About Acid Reflux, GERD, and Heartburn
Can you have acid reflux without heartburn?
Yes, you can have acid reflux without experiencing the burning sensation typically associated with heartburn. Some people experience chronic coughing, throat clearing, hoarseness, regurgitation, difficulty swallowing, or other throat and lung symptoms instead.
Why is acid reflux worse at night?
Acid reflux can get worse at night because lying down makes it easier for stomach contents to move back into the esophagus. Eating close to bedtime can also increase nighttime reflux because your stomach may still contain food when you lie down. Staying upright for 2 to 3 hours after eating, sleeping on your left side, and elevating the head of your bed may help reduce nighttime symptoms.
Can acid reflux cause coughing or throat clearing?
Yes, acid reflux can contribute to chronic coughing and frequent throat clearing when refluxed stomach contents irritate the throat and upper airway. Reflux can also cause hoarseness, a persistent sore throat, or the sensation that something is stuck in your throat. These symptoms can occur even when you don't experience obvious heartburn.
Can acid reflux cause chest pain?
Yes, acid reflux can cause burning or painful sensations in the chest that may feel similar to heart-related discomfort. Reflux-related pain is often felt behind the sternum and may become more noticeable after eating, bending over, or lying down. Any new or unexplained chest pain should be medically evaluated to rule out a cardiac issue.
Why do I suddenly have acid reflux when I never had it before?
Acid reflux can appear when something changes the pressure in your stomach, digestion, or the function of your lower esophageal sphincter. This could include changes in digestive motility, a hiatal hernia, certain foods, H. pylori, SIBO, and other digestive issues. Reflecting on what changed around the time your symptoms began can provide useful clues.
Why am I getting acid reflux every day?
Daily acid reflux suggests that something is repeatedly allowing stomach contents to move into the esophagus. Frequent symptoms can stem from problems with the lower esophageal sphincter (LES), a hiatal hernia, digestive motility, food triggers, low stomach acid causing foods to ferment and create gas that rises into the esophagus,, or other gastrointestinal issues. If you experience acid reflux daily, consult with your healthcare provider instead of relying solely on short-term symptom relief.
What foods trigger acid reflux?
Common acid reflux triggers include spicy foods, citrus fruits, tomatoes, chocolate, caffeine, alcohol, fried or fatty foods, carbonated beverages, garlic, onions, and peppermint. Triggers vary from person to person, so tracking what you eat when you experience your symptoms can help you identify which foods consistently cause problems for you.
How long does acid reflux last?
An acid reflux episode may last anywhere from several minutes to a few hours, depending on what triggered it and how quickly the stomach empties. Reflux that keeps returning several times a week is more concerning than an occasional episode and may indicate GERD.
When should I see a doctor for acid reflux?
See a doctor if acid reflux is frequent, worsening, or accompanied by symptoms such as difficulty swallowing, unexplained weight loss, vomiting blood, black stools, or new or concerning chest pain. Persistent reflux can also damage the esophagus over time, so don't ignore recurring symptoms.
References
[1] Heartburn: What you need to know | NIH MedlinePlus Magazine. (n.d.). NIH MedlinePlus Magazine. https://magazine.medlineplus.gov/article/heartburn-what-you-need-to-know
[2] Malfertheiner, Peter, et al. “Management of Helicobacter pylori infection—the Maastricht V/Florence Consensus Report.” Gut, vol. 66, no. 1, 2017, pp. 6-30. https://doi.org/10.1136/gutjnl-2016-312288
[3] Hypochlorhydria. (2025, December 11). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria
[4] Guilliams, T. G., & Drake, L. E. (2020, February 1). Meal-Time Supplementation with Betaine HCl for Functional Hypochlorhydria: What is the Evidence? https://pmc.ncbi.nlm.nih.gov/articles/PMC7238915
[5] Hooi, James K. Y., et al. “Global Prevalence of Helicobacter pylori Infection: Systematic Review and Meta-Analysis.” Gastroenterology, vol. 153, no. 2, 2017, pp. 420-429. https://doi.org/10.1053/j.gastro.2017.04.022
[6] Schubert, Mark L., and David A. Peura. “Control of gastric acid secretion in health and disease.” Gastroenterology, vol. 134, no. 7, 2008, pp. 1842-1860. https://doi.org/10.1053/j.gastro.2008.05.021
[7] Dukowicz, Andrew C et al. “Small intestinal bacterial overgrowth: a comprehensive review.” Gastroenterology & hepatology vol. 3,2 (2007): 112-22. https://pubmed.ncbi.nlm.nih.gov/21960820/
[8] Smith, R. E., Sharma, S., & Shahjehan, R. D. (2024, July 17). Hiatal Hernia. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK562200/
